« 5 conseils immédiats pour mieux s’endormir, se réveiller avec plus d’énergie et commencer la journée du bon pied.«
Améliorer votre sommeil, c’est améliorer votre journée. Vous arrive-t-il de ne pas pouvoir vous endormir, de vous retourner en colère dans votre lit, de fixer anxieusement votre montre et de savoir que demain vous vous réveillerez et serez un zombie ?
Il y a des personnes qui souffrent de véritables troubles du sommeil, dans ces cas-là, la seule chose intelligente à faire est de se tourner vers un spécialiste du sommeil ; pour beaucoup d’autres, le mauvais sommeil n’est qu’une question de mauvaises habitudes ou d’anxiété passagère : dans ces cas-là, pour améliorer leur sommeil, il suffit de quelques petites astuces.
Voici donc 5 conseils pratiques pour bien dormir et affronter la nouvelle journée avec toute l’énergie dont vous avez besoin :
1. Faites du sport.
L’exercice physique améliore la qualité et la profondeur de notre sommeil. Si vous êtes membre d’un club de gym, retrouvez votre motivation et entraînez-vous constamment. Si vous êtes un sédentaire chronique, commencez la semaine avec une nouvelle habitude : l’exercice. Un conseil, évitez de vous entraîner tard dans la soirée : l’adrénaline que vous produisez pendant l’exercice vous empêche de vous endormir et vous fait mal dormir.
2. Réveillez-vous rapidement.
Sortir du lit au même moment peut vous aider à augmenter considérablement la qualité des heures passées à dormir et à réduire votre besoin de sommeil. Je sais que vous ne voulez pas entendre cela, mais cela vaut aussi pour le week-end ! Votre corps possède une horloge interne qui contrôle le rythme dit circadien.
Dans ce cycle de 24 heures, il existe une fenêtre temporelle optimale précise pour le sommeil. Si vous vous réveillez à des heures différentes, tout ce que vous faites est de décaler continuellement cette fenêtre horaire, ce qui détériore la qualité de votre sommeil. C’est pourquoi, lorsque vous vous réveillez tard le week-end, le lundi à 7 heures du matin, vous êtes un zombie !
3. Changez votre régime alimentaire.
Ce que vous mangez a une incidence directe sur la durée et la qualité de votre sommeil. Les aliments emballés ou sur transformés et, en général, les aliments riches en sucre ou en glucides augmentent le besoin de sommeil de votre corps, tout en diminuant la qualité des heures passées entre les couvertures. Pour le dîner, choisissez des légumes ou des légumineuses, et restez généralement léger. Si vous allez manger de la polenta et des chevreuils, évitez au moins de vous écraser sur le canapé tout de suite et faites une belle promenade.
4. Créer le bon environnement.
L’environnement dans lequel nous dormons a un impact significatif sur notre capacité à bien dormir. L’obscurité totale incite notre glande pinéale à produire une hormone très importante pour notre sommeil : la mélatonine. Les ordinateurs et les téléviseurs allumés ou en veille, certains types d’alarmes et d’autres sources de lumière peuvent réduire considérablement la production de mélatonine, ce qui aggrave notre sommeil. Un autre facteur important pour bien dormir est la température de votre chambre : un environnement frais, et non froid, peut améliorer votre sommeil.
5. Libérez votre esprit.
Souvent, ce n’est ni la polenta de chevreuil ni la lumière de notre réveil qui nous tiennent éveillés, mais nos pensées. Dans ces cas-là, libérer son esprit peut nous aider à mieux dormir. Pour ce faire, il suffit parfois de noter nos projets pour le lendemain ou de tenir un journal dans lequel nous pouvons transférer les pensées qui nous affligent.
En résumé, apprendre à bien dormir est fondamental pour votre développement personnel : si vous n’avez pas l’énergie nécessaire pour affronter vos journées, vous ne pourrez guère faire face à vos objectifs les plus ambitieux.
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